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Comparing Nutrients in 1 kilogram Canned Spinach with LiquidsVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Canned Spinach with Liquids
36%
14%
50%
Sunflower Seeds
13%
74%
13%
1 kg ▼

Macro Nutrients

6.55%190kcal
Energy
201%5840kcal
190 kcalvs5840 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.8%3.7g
Fat
531%515g
3.7 gvs515 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.88%0.6g
Saturated Fat
139%44.6g
0.6 gvs44.6 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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76.3%1.22g
Omega 3
37.5%0.6g
1.22 gvs0.6 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.35%0.23g
Omega 6
1356%231g
0.23 gvs231 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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22.5%29g
Carbohydrate
154%200g
29 gvs200 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.55%3.3g
Sugars
36%26g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.3 gvs26 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%25g
NA gvs25 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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58%22g
Fiber
226%86g
22 gvs86 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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37.7%21g
Protein
371%208g
21 gvs208 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

449%4040μg
Vitamin A
3.33%30μg
RAE, retinol activity equivalents
4040 μgvs30 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
15%0.18mg
Vitamin B1
1233%15mg
Thiamine
0.18 mgvs15 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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81.5%1.06mg
Vitamin B2
273%3.55mg
Riboflavin
1.06 mgvs3.55 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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17%2.7mg
Vitamin B3
521%83.4mg
Niacin, nicotinic acid, niacinamide
2.7 mgvs83.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.6%0.38mg
Vitamin B5
226%11.3mg
Pantothenic acid
0.38 mgvs11.3 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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61.5%0.8mg
Vitamin B6
1035%13.5mg
Pyridoxine
0.8 mgvs13.5 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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145%580μg
Vitamin B9
568%2270μg
Folates and Folic Acid
580 μgvs2270 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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150%135mg
Vitamin C
15.6%14mg
Ascorbic acid
135 mgvs14 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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107%16mg
Vitamin E
2345%352mg
Tocopherols and Tocotrienols
16 mgvs352 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3173%3808μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
3808 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

83%830mg
Calcium
78%780mg
830 mgvs780 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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129%1.16mg
Copper
2000%18mg
1.16 mgvs18 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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198%16mg
Iron
656%52.5mg
16 mgvs52.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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133%560mg
Magnesium
774%3250mg
560 mgvs3250 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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214%4.93mg
Manganese
848%19.5mg
4.93 mgvs19.5 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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45.7%320mg
Phosphorus
943%6600mg
320 mgvs6600 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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67.6%2300mg
Potassium
190%6450mg
2300 mgvs6450 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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22%12μg
Selenium
964%530μg
12 μgvs530 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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50%750mg
Sodium
6%90mg
750 mgvs90 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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38%4.2mg
Zinc
455%50mg
4.2 mgvs50 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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25%932g
Water
1.28%47.3g
932 gvs47.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Canned Spinach with Liquids vs Sunflower Seeds:
Comparing minerals per 1 kilogram for Canned Spinach with Liquids vs Sunflower Seeds:
Comparison of macro-nutrients per 1 kilogram:



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